If you’re on the lookout for a wholesome, flavorful dinner that feels like a warm hug on a plate, this Healthy Shrimp Rice Casserole With Veggies Recipe is about to become your new go-to. Packed with vibrant veggies, succulent shrimp, and creamy feta cheese, this casserole is a delightful balance of comforting textures and bold flavors that everyone at the table will adore. Whether you want a simple weeknight meal or a dish impressive enough to share with friends, this recipe delivers nutrition and taste in every bite.
Ingredients You’ll Need
These ingredients are straightforward but each plays a starring role in creating that perfect harmony of taste, texture, and color. From the tender shrimp to the fragrant spices, every addition is essential to making this casserole sing.
- 1 cup long grain white rice, dry (such as basmati): A fluffy base that soaks up all the delicious flavors while keeping the casserole light.
- 1 pound shrimp, thawed + tails/shells removed: Provides protein and succulent sweetness that pairs beautifully with the veggies.
- 2 Tbsp olive oil: For sautéing and adding a subtle fruity richness.
- 4 large cloves garlic, minced: Brings an aromatic punch that enhances the savory notes.
- 1 small yellow onion, diced: Adds natural sweetness and depth.
- 2 medium bell peppers, cored + chopped: Their bright colors and slight crunch elevate the texture and visual appeal.
- 1 tsp oregano: Offers an earthy herbal touch that complements the Mediterranean feel.
- 1 tsp chili powder: A whisper of heat to keep things exciting.
- 1/2 tsp cumin: Adds warmth and complexity to the spice profile.
- Salt + pepper, to taste: Essential for balancing all the flavors perfectly.
- 3 cups baby spinach: Introduces vibrant green color and nutrients without overpowering the dish.
- 2 cups tomato sauce (marinara works well): Provides a bright, tangy base that ties everything together.
- 5 ounces feta cheese, crumbled (about 150 grams): Offers a creamy, salty finish that melts beautifully on top.
- Fresh basil, to garnish: A refreshing herbaceous note to crown the casserole just before serving.
How to Make Healthy Shrimp Rice Casserole With Veggies Recipe
Step 1: Cook the rice
Start by rinsing your rice to remove excess starch — this helps it cook up fluffy and separate. Follow the package directions, usually about 15-20 minutes until tender. While the rice cooks, the rest of the magic is coming together!
Step 2: Preheat the oven
Set your oven to 350°F so it’s ready for baking the casserole once you assemble everything. This ensures even cooking without any waiting.
Step 3: Sauté the veggies and spices
Heat the olive oil in a large pan, then add the garlic, diced onion, and chopped bell peppers. Cook them gently for around 7 minutes until they soften and start to caramelize, which brings out their natural sweetness. Sprinkle in oregano, chili powder, cumin, salt, and pepper, stirring to coat the veggies evenly with the spices. Finally, toss in the baby spinach until it wilts – this adds a fresh, leafy component that balances the dish perfectly.
Step 4: Cook the shrimp
If you have raw shrimp, add them to the pan now and cook just until they turn pink and opaque — usually 3 to 5 minutes depending on size. If you’re using pre-cooked shrimp, you can skip this step entirely to keep them tender.
Step 5: Combine all components
In a large casserole dish, mix together the cooked rice, sautéed veggies, shrimp, and the tomato sauce. This is where all the flavors begin to meld. Give it a good toss so everything is well-distributed. Sprinkle the crumbled feta cheese on top; as it bakes, it melts slightly and forms a luscious, salty crust.
Step 6: Bake until warmed through
Place the casserole in your preheated oven and bake for about 20 minutes. This final step melds all the flavors intimately and warms the dish perfectly while allowing the feta to soften and just start melting.
Step 7: Garnish and enjoy
Right before serving, sprinkle fresh basil leaves over the top to add a burst of color and a fragrant, herbal brightness. Serve this dish while it’s hot for the best comfort food experience.
How to Serve Healthy Shrimp Rice Casserole With Veggies Recipe
Garnishes
A few fresh basil leaves are an easy but transformative garnish that immediately elevates the aroma and presentation. You could also add a light drizzle of extra virgin olive oil or a sprinkle of freshly cracked black pepper to highlight the flavors even more.
Side Dishes
This casserole is wonderfully filling on its own, but if you want to add a side, a crisp green salad with a tangy vinaigrette or some roasted root vegetables would be perfect companions. They add contrasting textures and freshness that keep the meal balanced.
Creative Ways to Present
Try serving the casserole in individual ramekins for a charming personal touch or layer it with alternating colors of veggies and shrimp on the top before baking for a visually striking presentation. Leftover casserole can also be scooped into lettuce wraps for a fun handheld version the next day!
Make Ahead and Storage
Storing Leftovers
Keep any leftovers in an airtight container and refrigerate for up to 3 days. The flavors actually develop even more as it rests, making for a delicious next-day meal.
Freezing
This casserole freezes beautifully. Portion it out into freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge before reheating to maintain the best texture of the shrimp and veggies.
Reheating
Reheat in the oven at 350°F until warmed through to keep the casserole’s texture nice and fresh. Alternatively, the microwave works well for a quick meal, though the oven will give a slightly better final result especially for the cheese topping.
FAQs
Can I use different types of rice for this Healthy Shrimp Rice Casserole With Veggies Recipe?
Absolutely! While basmati or long grain white rice works best for fluffiness, you can substitute brown rice or even quinoa for a nuttier flavor and extra fiber. Just adjust cooking times accordingly.
Is it necessary to use pre-cooked shrimp?
Nope! Using raw shrimp adds a fresher taste and integrates the shrimp flavors more deeply, but pre-cooked shrimp is convenient and works wonderfully if you’re short on time.
Can I make this recipe vegetarian?
Definitely! Simply omit the shrimp and add extra veggies or beans to boost protein, like chickpeas or white beans, to maintain heartiness while keeping it meat-free.
What if I’m not a fan of feta cheese?
You can swap feta for another cheese like mozzarella or goat cheese. Each will change the flavor slightly but keep that creamy, cheesy finish that elevates the casserole.
How spicy is this casserole?
It has a gentle touch of heat from the chili powder — mild enough for most palates but with enough warmth to lend character. Adjust the chili powder or omit it if you want it completely mild.
Final Thoughts
This Healthy Shrimp Rice Casserole With Veggies Recipe is a shining example of how simple ingredients can come together to create a memorable, comforting meal full of color, flavor, and nourishing goodness. It’s easy to prepare, versatile, and just downright delicious, so I hope you give it a try and fall in love with it just like I have. Happy cooking!
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Healthy Shrimp Rice Casserole With Veggies Recipe
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Healthy Shrimp Rice Casserole with Veggies is a flavorful and nutritious one-dish meal combining tender shrimp, aromatic spices, fresh vegetables, and creamy feta cheese baked to perfection. It’s perfect for a wholesome family dinner that’s both satisfying and easy to prepare.
Ingredients
Main Ingredients
- 1 cup long grain white rice, dry (such as basmati)
- 1 pound shrimp, thawed + tails/shells removed (pre-cooked works well)
- 2 Tbsp olive oil
- 4 large cloves garlic, minced
- 1 small yellow onion, diced
- 2 medium bell peppers, cored + chopped
- 1 tsp oregano
- 1 tsp chili powder
- 1/2 tsp cumin
- Salt + pepper, to taste
- 3 cups baby spinach
- 2 cups tomato sauce (marinara works well)
- 5 ounces feta cheese, crumbled (about 150 grams)
- Fresh basil, to garnish
Instructions
- Cook rice: Rinse the rice thoroughly and cook it according to the package directions, usually about 15 to 20 minutes, until tender and fluffy.
- Preheat oven: Set your oven to 350°F (175°C) to prepare for baking the casserole later.
- Cook veggies: Heat olive oil in a large pan over medium heat. Sauté the minced garlic, diced onion, chopped bell peppers, oregano, chili powder, cumin, salt, and pepper for about 7 minutes until the vegetables are softened and fragrant. Then add the baby spinach and cook until wilted.
- Cook shrimp: If using raw shrimp, add them to the same pan and cook until they turn pink and opaque, indicating they’re done. If using pre-cooked shrimp, simply skip this step.
- Combine ingredients: In a casserole dish, mix together the cooked rice, sautéed vegetables, shrimp, and tomato sauce. Season with additional salt and pepper if needed, toss well, then sprinkle the crumbled feta cheese evenly on top.
- Bake: Place the casserole dish into the preheated oven and bake for 20 minutes, until the feta cheese has melted and the casserole is heated through.
- Serve: Remove from oven and garnish with fresh basil leaves and a sprinkle of pepper. Serve hot and enjoy your nutritious shrimp rice casserole.
Notes
- For best flavor, use fresh shrimp if possible, but pre-cooked shrimp can save time.
- If desired, you can substitute the bell peppers with other vegetables like zucchini or mushrooms.
- Adjust spices to your preference if you like it more or less spicy.
- Leftovers keep well in an airtight container in the fridge for up to 3 days.
- This casserole can be made ahead by assembling and refrigerating, then baking when ready to eat.
